Breast milk is an incredible superfood that adapts to your baby’s needs and comes at no cost. Even so, there are ways to improve it even further. Discover these five tips to enhance your breast milk, from increasing its nutrition to keeping your baby healthy.
1. Load Up on Omega-3 Fatty Acids
Omega-3 fatty acids are essential for your baby’s brain, nervous system, and vision development. DHA, a crucial Omega-3 fatty acid, is transferred to your baby through breast milk, so breastfeeding moms should consume between 300 to 600 milligrams per day. Incorporate fatty fish like salmon, walnuts, and chia seeds into your diet or talk to your doctor about taking an Omega-3 supplement.
2. Opt for a Balanced Diet to Boost Supply
Eating a balanced diet with enough calories is crucial for breastfeeding moms. Some foods can also increase milk production, known as galactagogues. These include fenugreek, blessed thistle, alfalfa, peas, and oats. Georgakopoulos suggests oatmeal as a great source of iron, fiber, and energy. Lactation cookies, made with oats and flaxseeds, are another delicious option to support milk production.
3. Raise Your Iron Intake
Iron levels and blood supply can impact breast milk production. Opt for iron-rich foods like red meats, green leafy vegetables, beans, legumes, and whole grains to ensure optimal milk production. Consult your doctor before making any significant dietary changes or adding iron supplements.
4. Pump or Nurse Frequently
One of the most effective ways to increase milk supply is to feed or pump based on your child’s feeding cues, even if it’s every one to two hours during the first few weeks. Establish a full milk supply with skin-to-skin contact, breastfeeding on demand, and nursing or pumping at least eight to 10 times in a 24-hour period. Power pumping, which involves short bursts of pumping within an hour, can also help increase milk production.
5. Stay Hydrated
Your body needs water to produce milk, so it’s essential to drink plenty of water for both you and your baby. Aim for eight to 10 8-ounce glasses of water daily, including water found in certain foods and other beverages. Listen to your body’s thirst cues and keep a glass of water nearby while nursing.
Taking care of yourself with proper nutrition, hydration, and support is vital for both you and your baby. Establish lactation help ahead of time, learn about lactation during pregnancy, and have a strong support system in place after your baby arrives. As long as your baby is feeding well and gaining weight, you’re doing a fantastic job.
